Staying fit and thin during pregnancy is possible by following a few simple healthy lifestyle practices.
Pregnancy brings some major changes to your body. Naturally, your stomach will get rounder as your baby grows. But, you don’t have to give up on your goals for staying fit. Eating a healthy diet, exercising and avoiding a few unhealthy habits can all work together to help you feel and look your best over the next several months.
Importance of Balanced Nutrition
A balanced diet helps your body get the extra calories and nutrients it needs to support a growing baby. Following these tips will help you hit this goal.
Dietary Needs
According to Johns Hopkins Medicine, you’ll need approximately 300 extra calories each day. Making sure that these extra calories come from nutrient-rich foods ensures that each one provides the most benefits.
Managing Cravings and Appetite
Supporting a developing baby naturally increases hunger. But, you’ll find that eating a variety of healthy proteins, fruits and vegetables can help you stave off pregnancy cravings in a healthier way.
Foods to Include and Avoid
Avoiding sweets and fats is best to maintain fitness. While an occasional sweet treat is usually fine, you can try enjoying a piece of fruit or other nutrient-dense food when a craving strikes.
Substance Precautions: Alcohol and Tobacco
If you use tobacco, then talking to your physician about cessation strategies can help you quit. According to the Centers for Disease Control, there are no safe times when you can use alcohol during pregnancy. The upside is that avoiding alcohol also helps you avoid drinking empty calories.
Understanding Healthy Weight Gain During Pregnancy
Some weight gain is inevitable, considering that your body is supporting a growing baby. But, you don’t have to stress about stepping on the scales when you follow healthy lifestyle practices.
Expected Weight Gain by Trimester
According to the American Pregnancy Association, a person starting at a normal weight for their body type should only gain around 28 to 35 pounds during the entire pregnancy. Broken down, this includes about 1 to 4.5 pounds during the first trimester.
Once you hit the second and third trimesters, your baby’s rapid growth can lead to an average weight gain of around one to two pounds per week. Attending your prenatal appointments helps you make sure your weight gain stays on track.
Setting Realistic Body Goals
Pregnancy isn’t a time to try to lose weight or start an extreme workout regimen. However, you can embrace this time as an opportunity to begin implementing healthier lifestyle habits. Eating more nutritious foods, moving your body and focusing on stress prevention all help you to improve your overall wellbeing.
Safe Exercise Options During Pregnancy
Finding safe exercises can help you round out your fitness plan and maintain better cardiovascular health that supports your developing baby.
Activity Recommendations for Each Trimester
According to Healthline, you can typically continue your normal workout routines during the first three months of pregnancy as long as you aren’t high-risk or experiencing problems.
By the time you hit your second trimester, you may need to modify certain exercises. For instance, wall push-ups may be safer compared to traditional ones on the floor.
During the third trimester, changes in your energy levels and balance may influence your workouts. Focusing on gentler exercises such as swimming can help you build endurance and stamina that will help out during labor and delivery.
Prenatal Yoga Benefits
Prenatal yoga can help ease those pains in your joints and back as your ligaments loosen. You can also enjoy greater relaxation as you perform breathwork that helps you prepare for labor.
Swimming for Fitness and Relaxation
The buoyancy you enjoy in the water makes swimming one of the best workouts for feeling weightless. You can also do water aerobics without putting too much strain on your joints.
Walking as a Gentle Exercise
Walking is one of those exercises that you can do anywhere, and it builds strength and endurance. You can also break walks up into several shorter ones to accumulate exercise minutes throughout the day.
Practical Methods to Incorporate Daily Movement
Building exercise into your normal day routine helps you stay fit during pregnancy. You’re also more likely to stick to your workout regimen after your baby is born when it’s a natural part of your day.
Building Exercise Into Daily Routines
Taking a walk after lunch or dinner is just one way to make exercise a normal day activity. You might also choose to start your day with a round of prenatal yoga. Or, you could go for a swim in the evening.
Setting Realistic Fitness Goals
According to the American College of Obstetricians and Gynecologists, you should aim to get around 150 minutes of moderate aerobic exercise each week. Breaking this up into 30-minute workouts five days a week is one way to create a realistic workout regimen.
If you are new to working out, then speak with your doctor first. You might also begin exercising for only a few minutes at a time until you build up more stamina.
Importance of Mental Health During Pregnancy
Pregnancy is a time of rapid change that can strain your mental health. Prioritizing stress management can help you sail through pregnancy to greet your baby with a positive mindset.
Stress Management Techniques
Exercise is just one form of stress relief. You can also practice deep breathing, meditation and enjoying your favorite hobbies to help you feel calmer and focused.
Meditation and Mindfulness
Mindful meditation helps you to stay focused on the present moment, which can alleviate anxiety about what the future holds for you and your growing baby.
Strategies for Adequate Rest
Sleeping may get harder when those baby kicks wake you up. Or, you might find that back discomfort makes it challenging to get comfortable in bed.
Establishing a Relaxing Sleep Environment
Eliminating any distractions can help you get better sleep. For instance, you might want to hang light-blocking curtains and use a white noise machine to drown out street sounds. You can also use pillows to support your body for greater comfort.
Healthcare Consultations and Guidance
According to Mayo Clinic, you should have your first prenatal visit as soon as you suspect or know that you are pregnant. Following that initial visit, you’ll need regular checkups to assess your baby’s development and your overall health.
Importance of Regular Check-Ups and Professional Advice
Regular prenatal appointments may take time out of your schedule, but they are vital for monitoring your pregnancy. These check-ups are also a great time to get answers to those random questions that pop up, such as whether a new exercise is safe.
Hydration During Pregnancy
Hydration is essential for helping your body have what it needs to form amniotic fluid and prevent dehydration that could cause dizziness.
Understanding Fluid Needs
According to the ACOG, you should drink around eight to 12 cups of water each day.
Signs of Dehydration to Watch Out For
Feeling thirsty or dizzy is a sign of dehydration during pregnancy. You’ll also want to watch out for reduced urine output or feeling excessive fatigue.
Frequently Asked Questions
People often have a few common questions that develop about pregnancy and fitness. Reading through these gives you a good start on improving your wellbeing.
How to stay lean during pregnancy?
Staying lean during pregnancy is possible by eating nutritious foods and exercising, along with avoiding too many fats and sugar.
Which month to start exercise during pregnancy?
Starting exercise is possible every month, but it’s always best to begin working out as early as possible.
What is the 5-3-1 rule in pregnancy?
The 5-3-1 rule in pregnancy is based on a concept that involves maintaining close social ties that benefit mental health. You can easily achieve the rule of spending time with five different people each week, enjoying three close relationships and one hour of social time each day, by joining a fitness group.
Can you get fit and toned while pregnant?
Sticking to your healthy lifestyle practices can help you develop leaner, toned muscles during pregnancy.
What is the golden rule for every pregnant woman?
The golden rule for pregnant women is to listen to your body. Prioritizing a healthy diet, stress management and exercise should make you feel good each day.
